Maine Shrimp and Broccoli Stir-Fry 

This recipe was adapted from one by Deborah Madison, and is easy to prepare in a wok or large fry-pan. To complete the meal, serve with brown rice, carrot sticks and applesauce.


1 tablespoon canola or peanut oil

2 garlic cloves, finely chopped

1 teaspoon finely minced fresh ginger

6 oz. mushrooms, sliced

8 oz. broccoli, chopped

1 tablespoon rice vinegar

1 tablespoon brown sugar

1 tablespoon reduced sodium soy sauce

cup water or vegetable stock

1 sweet bell pepper, red, yellow or orange, cut into strips

1 lb. Maine shrimp, uncooked

2 scallions, chopped, about cup (or fresh chives)


Heat the oil in a wok or large fry-pan. When hot, add the garlic and ginger and stir-fry for about 1 minute. Add the chopped broccoli and mushrooms, cooking and stirring for 2 minutes. Add the rice vinegar, brown sugar, soy sauce, stock and bell pepper. Bring the mixture to a simmer, cover and cook until the broccoli is just fork tender. Add the shrimp and cook until the shrimp are pink. Spoon into a serving bowl or onto individual plates and garnish with the chopped scallions. Makes four servings.

Nutritional analysis per serving: 210 calories, 27 grams protein, 12 grams carbohydrates, 6.5 grams fat (o grams trans fat), 506mg sodium, 3 grams fiber.